Superslow strength training is defined as doing a complete repetition in slow motion. A typical speed for traditional strength training is 1-2 seconds on the concentric (shortening) phase and 2-4 seconds on the eccentric (lengthening) phase. Superslow strength training is 10 seconds on the concentric and 4-5 seconds on the eccentric.
Let’s take a bicep curl for our superslow example. When we lift the dumbbell up to our shoulder (concentric), it would take us 10 seconds to complete. We would make a smooth transition into the eccentric phase- lowering the weight back down to its starting point. That would take us an additional 4-5 seconds.
So where does the superslow training method come from and are there any benefits to it? The super slow technique was originally introduced in 1982 at the University of Florida by a researcher named Ken Hutchins. Ken Hutchins has been pushing super slow strength training ever since he concluded that significant gains in strength were obtained by his test participants.
As you can imagine, this radically different form of strength training caught my attention. The claims were pretty lofty:
superslow strength training burns fat better
superslow strength training only needs to be done once a week
… and so on.
Let me give you some helpful information to help you on your quest for strength training bliss. This information is taken from studies conducted by the University Of Alabama at Birmingham and from industry journals such as the ‘Journal of Strength and Conditioning Research’, ‘Journal of Sports Medicine and Physical Fitness’, ‘Journal of Applied Physiology’ and a book called Essentials of Strength Training and Conditioning (2nd Edition).
The University of Alabama at Birmingham took 7 healthy 20-something male subjects. Each male had at least one year of previous traditional strength training experience. The average weight of the male subjects was 173.8 pounds.
Here’s the exact study- the men did either superslow strength training, followed by a three day rest, followed by traditional strength training -OR- they did traditional strength training, followed by three days of rest, followed by superslow strength training.
The superslow and traditional strength training routines each covered the exact same exercises (leg extensions, bench presses, bicep curls, leg curls, bent rows, etc), and took the exact same amount of time- 29 minutes.
The difference was speed and sets. Superslow strength training says that you have to do one 8 repetition set of each exercise and do a 10 second concentric movement and a 5 second eccentric movement. Participants were allowed a one-minute rest between exercises.
This is allowed in super slow strength training according to its founder- Ken Hutchins. When it was time to do the traditional strength training routine each participant did 2 sets of 8 repetitions for each muscle group.
Here Are The Superslow Strength Training Results
- total energy expenditure was 45% higher for the traditional training, 155 kcal (calories) vs. 107 kcal (calories) for the superslow regimen.
- the average heart rate during the traditional workout was 143 beats per minute, compared with just 113 beats per minute during superslow activity
- average recovery heart rate with traditional training (recorded during the 15 minutes after the workout ended) was 119 beats per minute, compared with just 95 beats per minute with superslow
- four times as much muscular work was performed during the traditional session than during the superslow workout
- the morning after measurements of energy expenditure revealed that superslow participants did not enjoy higher metabolic rates than those who did the traditional routine.
As I see It:
Superslow strength training is yet another way to spice up your fitness routine. While I don’t believe everyone should stop regular strength training and rush to a SuperSlow program… many people I know have experienced results by switching to SuperSlow Strength Training.
As you can see from the above results, traditional strength training burned more calories and kept the heart pumping harder and longer! That means a better aerobic workout. Oxygen consumption was increased and metabolism was higher the morning after the traditional program!
If you are stuck at a weightloss plateau or looking for something different, I believe you would benefit from using super slow strength training.
The Bottom Line
I want you to do the best workout for your goals and fitness level. For most people that means basic strength training. But if you have experience with SuperSlow or are stuck at a weightloss plateau… give the SuperSlow technique a try.